Falafel (basic recipe)
Yield: 5 Servings
Ingredients:
- 2 c Garbanzo Beans cooked -drained and rinsed
- 1/3 c Water
- 1 sl Wheat Bread crustless firm -torn into pieces
- 1 tb Unbleached All-Purpose Flour
- 1/2 ts Baking Soda
- 3 Garlic Cloves finely -chopped
- 1 Egg White
- 2 tb Parsley freshly chopped
- 1/2 ts Salt
- 1/4 ts Black Pepper freshly ground
- 1/4 ts Cumin
- 1/2 ts Turmeric
- 1/4 ts Basil
- 1/4 ts Marjoram
- 1 tb Tahini (Sesame Seed Paste)
Instructions:
--or- Olive Oil Cayenne Pepper to taste Flour for coating the falafel Puree the garbanzos in a food processor or in a blender. Add the remaining ingredients except the flour and mix well. The mixture will be soft. Form the mixture into 1-inch balls or patties and coat with flour. Bake in a preheated 350 F oven for 15 to 20 minutes. To make a falafel sandwich cut a piece of pita bread in half and put 2 to 3 falafel balls or patties into the open halves. Add lettuce alfalfa sprouts sliced tomatoes green onions and low-fat Yogurt Dressing or Tahini Dressing. Yield: 5 servings 20 balls One Serving = 4 balls Calories: 158 Protein: 7 g Fat: 5 g Carbohydrate: 23 g Fiber: 3.3 g Cholesterol: 0 mg Sodium: 341 mg Potassium: 237 mg Exchange: 1-1/2 Starch/Bread 1/2 Medium-Fat Meat Source: "The U.C.S.D. Healthy Diet for Diabetes a Comprehensive Nutritional Guide and Cookbook by Susan Algert, M.S., R.D.; Barbara
Grasse, R.D., C.D.E.; and Annie Durning, M.S., R.D.
Shared by: Norman R. Brown
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Title: FALAFEL (DAKROUB)
Categories: Vegetarian
Yield: 1 Servings
1 lb Dry ful (fava beans)
1 sm Onion
1 bn Chopped parsley
2 Cloves of garlic, crushed
1 ts Ground coriander
1/4 ts Hot red pepper (optional)
1 ts Baking soda
1/2 ts Cumin
Salt and pepper to taste
1 tb Flour
Soak ful (fava beans) in cold water for a few days, changing water
daily. When ready, peel ful and grind with onion in meat grinder. Add
all ingredients, mixing well. Grind mixture a second time. Form into
patties and fry.
Variation: Soak 3/4 cup of dry homus (chick pea) with ful. Then
follow above directions.
From: Alaa Dakroub"
